Related articles
http://www.nal.usda.gov/fnic/DRI//DRI_
Water/73-185.pdf
http://www.mayoclinic.org/healthy-lifestyle/
nutrition-and-healthy-eating/in-depth/
water/art-20044256?pg=2
http://www.betterhealth.vic.gov.au/bhcv2/
bhcarticles.nsf/pages/Water_a_vital_
nutrient?open
Water
Nutrition Services
67 Victoria Street
Hamilton HM 12
T 278-6467/69
F 292-7627
E [email protected]
www.eatwell.gov.bm
Revised February 2016
What is water?
Water is the most abundant compound
on earth, which covers almost 70% of the
planet. It is made up of two parts hydrogen
and oxygen. It is a transparent, odorless,
tasteless liquid that forms seas, lakes, rivers,
rain, and which is the basis of the fluids of
living organisms. The human body contains
about 55–75% water. Water can be in a
liquid, or solid (ice), or gas (vapor) form.
What are the health
benefits of water?
actually increase dehydration as they may
have diuretic properties. All foods can
contribute to fluid total volume but foods that
have high water content contribute more —
such as tomatoes, melons and cucumbers,
etc.
Water Recommendations
Age and gender specific adequate intakes
for water were established in 2004 by the
Food and Nutrition Board. The Dietary
Reference Intake (DRI) for water is shown
below.
•Keeps us hydrated
DIETARY REFERENCE INTAKE
What happens if I get too
little?
•Dehydration – seen in concentrated urine
that is dark yellow or orange in color
•Headaches
•Confusion
•Mood changes
•Tiredness
•Light headedness
•Dry mouth and skin
•Reduced urine production
•Constipation
•Maintains the health and integrity of every
cell in the body
Age
Recommendations per liter
•Kidney stones
1 – 3 years
1.3L/day or 5½ cups
•Urinary tract infections
•Removes toxic waste
4 – 8 years
1.7 L/day or 7 cups
•Increased appetite
•Carries nutrients and oxygen to cells
9 – 13 years
•Aids breathing, digestion and prevents
constipation
Boys 1.7- 2.4 L/day or 7-10 cups
Girls 1.7-2.1 L/day or 7-8½ cups
14 – 18 years
Boys 1.9-3.3 L/day or 7½13½ cups
Girls 1.9-2.3 L/day or7½-9 cups
•Lubricates and cushions joints
19 – 70+ years
Men 2.3-3.7 L/day or 9-15½ cups
Women 1.3-2.7 L or 5½-11½ cups
•Moistens mucus membranes and skin
•Regulates body temperature
Where do I get the fluid
requirements from?
Water is the best fluid to maintain hydration;
however, all other fluid sources can
contribute to daily fluid requirements. These
may include milk, 100% juice, teas, fruit
drinks, coffee, soda, non-alcoholic, low
sugar and sports drinks etc. These sources
are not suggested as continuous choices,
particularly for hydrating one’s body during
dehydration. These fluids require more
water in the digestion process and can limit
the amount of total fluid absorbed from
those products. Some of those fluids may
World Health Organizations August 2004
Recommended intake
An individual’s fluid intake varies based on
the following:
•Age
•Weight
•Activity level
•Exposure to hot and humid temperature
conditions
•Chronic disease
•Pregnant or breastfeeding
•Travelling
•High protein or high fiber diets
•Medication
Tips:
•To avoid dehydration sip on water
throughout the day
•Drink more water on hot and humid days
•Avoid exercising in extreme heat
•Avoid caffeinated beverages that can
promote dehydration
•Add lemon, limes or mint leaves to water
to add variety
•Place water on your work desk to remind
you to drink regularly.
•Freeze fresh fruit such as blueberries or
strawberries to add flavor to water instead
of ice
•Drink before you feel thirsty
•Dilute 100% juice with water
•If you are feeling hungry, drink a glass of
water in case you are dehydrated